Self Care: Lockdown 2.0

So here we are in our 2nd hard lockdown in the UK and now more than ever is the time to look after ourselves and our mental wellbeing. Lockdown 1.0 seems a long time ago but I think might seem easier as there was an element of novelty about it and the weather was mostly pretty glorious too!

Now, with it being Autumn, very quickly moving into Winter, the nights are drawing in and it can seem a bit overwhelming.

BUT we can chose self care, we can chose joy and hope and faith…so here is my Self Care Menu; a guide to help you through this weirdly challenging time. Just taking 5 minutes out of your day, or more if you have time can make all the difference and keep you happy and healthy and well.

Spend just 5 MINUTES:

• Doing some breathing exercises. Diaphragmatic breathing or belly breathing can be really useful for relaxing both the mind and the body by stimulating your parasympathetic nervous system which promotes ‘rest & restoration’ and helps combat the effects of ‘fight & flight’ which we all know too well. Try breathing in through your nose for 3 seconds and out through your mouth for 5 seconds and repeat this 5 times. As you breathe in encourage your stomach to rise as it fills with air and then fall as the air leaves your lungs.
• Stretching and moving your body. We can hold so much stress and tension in our bodies, sometimes without even knowing it! Twist, reach, bend, stretch and you will feel more alive and free.
• Listening to an upbeat song and maybe even sing along too!
• Writing down 3 things you are grateful for today, even if small. It is far too easy to focus on the negatives, the things we miss, the things we long for and forget what we have in the here and the now.

Spend 15 MINUTES:

• Praying/reflecting/meditating. Be still and trust that there is something Greater and that this too shall pass.
• Reading a book, preferably not the news or anything that is likely to raise your anxiety levels but instead something that is interesting, different and gets you thinking and learning.
• Phoning or friend or loved one. A problem shared is a problem halved after all right?
• Journalling. Write it all down; your hopes, your fears. Reflect on what has happened and how you dealt with it and plan for how you are going to get through this next season. Set goals. Maybe something short term to aim for within the next month of lockdown 2.0, something mid-term to aim for within the next 6 months and something longer term to work towards in the next 2–3 years perhaps.

Spend 30 MINUTES:

• Doing some form of exercise. Perhaps something like running, cycling, brisk walking to get your heart rate up or something to build your strength and stability like yoga, weights, Pilates or HIIT. There is so much evidence out there highlighting the importance of exercise not only for our physical health but as a way to manage or emotions and thoughts. Exercising releases ‘feel good’ hormones in our body and also helps improve our sleep which is so important for overall wellbeing
• Cooking up a healthy storm in the kitchen. Maybe try a new recipe or an old favourite that brings back good memories. I love Mindful Chef recipe boxes as they are super easy and every week we get to try new delicious meals with excellent ingredients I know are feeding my body with the all important nutrients it needs. Keep it colourful and you are off to a good start.
• Getting creative. This might be dancing, painting, singing, sewing, writing. Let those creative juices flow!
• Listening to a Podcast. Maybe something health related or something funny or based on current affairs.

The key message here is you. Are you taking care of you? Do something each day to fill up your bucket. BUT remember, it is ok to ask for help. There are so many brilliant apps and online resources which are very easy to tap into. I personally like the mindfulness/relaxation apps like Calm, Simple Habit or Headspace. The app Sleep (does what is says on the tin) is also pretty good and then of course we have so much excellent stuff through the NHS with the One You website which has so much guidance and signposts to a huge range of resources.

Please remember though, if you are struggling and need to talk to someone you can call The Samaritans free on 116 123 where they provide 24 hour listening support and can guide you on where to go next.